Running & swimming to change shape in 40’s

[fatteratforty]

I’m early 40’s and the weight has piled on in the past three years.
My diet needs to be tighter, but my shape has really changed, previously size 10 curvy hourglass…now spreading out to a large 14 who resembles a flabby rectangle with an unfortunate tummy!
I’ve always exercised, but go through stages of liking different formats. Currently I’m swimming (40 lengths x 4 a week) and running (6K x 4 times a week). Not overly strong or fast at either, but I am steady.

is this enough / right to loose weight & improve (reduce!) my shape ?

@MapleLeafForever Maybe low impact cardio would be better than running? There are lots of YouTube videos. Alternatively I used to subscribe to Frame online which had lots of barre fitness options, which I enjoyed. Basically avoid jumping/running. Swimming is also easier on your joints, I believe.

Some weights would be good. Although I'm a fine one to talk as I find them deathly dull.
The running is good for cardio health and the swimming will stretch you out a bit.

I've just started adding in some weight training, aiming for 2 - 3 times a week, alongside running around 5k 2 - 3 times a week. I'm also mid 40s and peri. Ideally I would fit in some yoga as well, but I'm not sure where I'll find the time.

Somehow weight training always feels like cheating. It isn't that it is easy - it definitely isn't easy! But it isn't hard in the way that I find running 5-6k hard.

I doubt I'll change shape or lose weight, my diet just isn't disciplined enough for that. My motivation is get healthier, move better and protect my joints, bones and heart. And of course, if I did lose some weight/change shape in the meantime, I wouldn't object!

My watch (Apple) says the pool is 26m.
I’m amazed by the calorie burn it shows (I know it’s only an indication & not accurate) which is why I would have expected some (any!) weight loss.

It looks like I need to reduce my food, and increase weight sessions alongside what I am already doing.

I have an ancient Apple Watch but I set the pool length on it, is yours different? I found the length of my pool online. I went swimming in a different pool(20m not 25) and forgot to change it and it didn’t pick up the new length by itself. Just something to double check! Otherwise sorry for your wine loss! :(

In terms of calorie burn to lose weight it's not a lot of exercise. I swam 40 lengths at weekend and my watch says 250 calories burnt. Running 6km I'd burn around 400 calories so that's around 2600 a week based on the OP's exercise routine. You need to burn around 3500 calories to burn a lb of fat so unless your food has you in a calorie deficit it's sadly not enough to lose weight.

The most effective form of exercise are those where your mind and body isn't used to it in my experience. And it's a lot of good clean diet (which I've not really cracked myself but i do cook all my meals from.scratch).